Tuesday – 141021

General Warm Up

2 Rounds of Cindy
Iron Scap

Strength

20 min to establish a 1RM Snatch

WOD

11 min AMRAP of:
5 Burpee Pull Ups
7 Knee to Elbow
9 Squats

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Monday – 141020

General Warm Up
400m Run/500m Row
Crossover Symmetry
Strength
15 min to establish a 1RM Back Squat
15 min to establish a 1RM Front Squat
WOD
10 Rounds for time of:
5 Box Jumps (30″/24″)
1 Shuttle Sprint*
*1 Shuttle Sprint = 5m out and back, 10m out and back, 15m out and back

This Saturday…

Please join me this Saturday in sweating it out and  raising money to put a roof over the heads of a few families in need!  We are asking for a suggested donation of $20 but really anything helps.  As an added bonus to you, I (Coach Sol) will perform 1 Burpee for every dollar raised!  With that in mind there is no need to wait until Saturday to donate, I will happily perform Burpees all week long!  See the flyer below for the basics or follow this link for all the details.

Raising the Walls

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Saturday – 141018

General Warm Up

800m Run

WOD

Teams of 2 for time:
200m Partner Carry (switch as needed)
100 Wall Balls over bar
200m Partner Carry
100 Med Ball Pass Burpees
200m Partner Carry

Raising the Walls Fundraiser

construction, build, house, before and after, new, old, project, RTW, Raising the Walls
Raising The Walls Logo

Raising the Walls Fundraiser WOD

When: October 25th from 9-11am
Where: West Metro CrossFit
Cost: Suggested $20 Donation, but anything helps (100% goes to Raising the Walls + Sol will do 1 Burpee for every $ raised)!
WOD
Teams of 2 will complete 3 rounds of the following for time:
50 Partner Wall Balls (ball bounces off wall to partner)
10 Tire Flips
300m Sled Pull (Alternate as needed)

What’s this all about?

Alright WMCFers, I’m looking for your help to change the lives of families in need!  We are partnering up with the non-profit organization Raising the Walls.  Here is a little bit about what they do:
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Raising the Walls provides housing for families living in extreme poverty. We do this by engaging both corporate and community teams. Teams of volunteers gather in local parking lots or open spaces to construct walls and roof panels of a home(s). This is a great opportunity for businesses, families, neighbors, and other community groups to really make a difference in the lives of others. In just a day, you can change the lives of families forever!
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To conduct a build project, teams raise the funds to cover all materials, transportation, and border fees to transport a home into Mexico. Once in Mexico, the house shells are reassembled and completed with drywall, insulation, electrical wiring, doors, windows, and trim. The total cost to build a home is $9,000.
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Families who receive these homes are living in make-shift structures made of pallets, cardboard, and plastic, typically on a dirt floor. Families in the rural colonias often earn less than $5 a day. Many of these families eat only one meal a day, consisting normally of only rice, beans, milk, and coffee. As opposed to in the United States, these Mexican families do not have access to welfare or government programs for assistance. Raising the Walls strives to participate in bridging this gap through home building, providing employment opportunities, and offering food outreach programs.
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So as you can see this is a great cause and an awesome way to improve the quality of life for a family in need.  To make the most impact, we are partnering up with Church at the Ranch to aid them in their quest to raise the money to build 4 homes!  That’s 4 families getting the gift of a 10′ x 40′ insulated, drywalled home with a door, windows, and electricity!  All these things which we often take for granted will be a luxury for the families receiving them.
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There are 2 ways to get involved:
  1. Donate.  4 homes at $9000 each is a big goal and any chunk we can knock off of that would be amazing!  As an added incentive I will do 1 Burpee for dollar raised by WMCF.  My goal is to do 2000 Burpees!  I will obviously do these as the donations come in and not all at one time, but I will do them!  Click here to get more info and make a donation.  Make sure to forward your confirmation email to sol@westmetrocrossfit.com so I know how many Burpees to do!  Both Church at the Ranch and Raising the Walls are 501c3 organizations, so all donations are tax deductible.
  2. Help Build.  On November 2 we need a team to come with me to help assemble a home.  This will be done at Church at the Ranch.  If you are interested in being part of the building crew shoot me an email and let me know.  No experience is needed!  Raising the Walls will send out a crew to guide and supervise us, they just need our hands!

I would really like to see some big involvement from our community.  On October 25th will be hosting a fundraising WOD to give the way crossfitters do best!  But there’s no need to wait to start donating and getting me to do some Burpees.  Thanks in advance, let’s change lives together!  Contact me with any questions.

~
Coach Sol

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Friday – 141017

General Warm Up

100 Double Unders w/ 5 Burpee penalty every time you stop or miss
Crossover Symmetry

Strength

EMOM for 12 min:

2 Jerks @ 70% of 1RM – must be taken from the floor

WOD

You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks.

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Thursday – 141016

General Warm Up

400m Run/500m Row
Crossover Symmetry

Strength

Hatch – Week 12, Day 2
Back Squat
1 X 5 @ 60%
1 X 5 @ 70%
1 X 5 @ 75%
1 X 5 @ 75%

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Front Squat
1 X 5 @ 65%
1 X 5 @ 70%
1 X 5 @ 75%

WOD

3 Rounds for time:
400m Run
30 Push Ups
2 Rope Climbs
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Wednesday – 141015 – “The X WOD”

General Warm Up

Thunderstruck Burpees
Iron Scap

Strength

5 X 2 Power Clean @ 75% of 1RM Clean

“The X WOD” – Lurong Paleo Challenge WOD 6

8 min AMRAP of:

15 Snatches (95/65)
15 Toes to Bar
12 Snatches
12 Toes to Bar
9 Snatches
9 Toes to Bar
6 Snatches
6 Toes to Bar
3 Snatches
3 Toes to Bar
6 Snatches
6 Toes to Bar
9 Snatches
9 Toes to Bar
12 Snatches
12 Toes to Bar
15 Snatches
15 Toes to Bar
12 Snatches
12 Toes to Bar
…and so on

*Continue to follow the descending/ascending pattern until time expires.
**This is the weekly WOD for the Lurong Paleo Challenge.  If you are participating in the challenge your options are:
Level 3 – 95#/65# Snatches and Toes to Bar
Level 2 – 75#/55# Snatches and Knees to 90
Level 1 – 45#/35# Snatches and Abmat Sit Ups
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